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  1. Tuesday - Fighting the Cold

    by , November 12th, 2019 at 02:00 PM (Middle Aged Distance)
    Winter has officially come... this morning my car registered in at a whopping 20 degrees. It did not make me want to jump in a cold pool, but I did anyway. Anyone else feeling the weather struggle? The second main set here I borrowed (and modified a bit) from my masters coach - the rest I wrote.

    I hope everyone is staying warm in this winter weather!

    W/U (1000):

    400 sw
    300 kick w/ fins
    300 IMO - k/d/s by 25

    Main 1 (1200):

    4x300
    1 - @ 4:00 - pull w/ pads + buoy
    2 - @ 3:50 - pads only
    3 - @ 3:40 - swim no equipment (have fins handy, I only got about 5-8 sec rest)
    4 - @ 3:30 w/ fins

    100 easy

    Main 2 (1500):

    3X[
    1x100 swim @ 1:15/1:10/1:05 by round
    2x75 @ 1:20/1:15/1:10 by round - 25k/50dr
    3x50 @ 1:00/:55/:50 by round - desc 1-3
    4x25 @ :30 swim non free]

    1 min break between rounds

    In the main 2 set, the original practice had a 150 pull @ 2:30 - maintain stroke count after the 4x25. I was short on time so I took that part out, but feel free to keep it in if you want to add a little more length to the workout.

    Total: 3800

    Website: www.thelaneline.com
    FB/IG
    Categories
    Swim Workouts
  2. 4k Fast swimming & Kick

    by , November 8th, 2019 at 09:16 AM (Middle Aged Distance)

    I did tihs workout Wednesday and really liked it, and was even able to adapt it (cut all the swims in half and mixed in stroke) for my daughter's group at age group practice (10-12 age range).


    Original post on www.thelaneline.com

    W/U (1500):

    500 swim
    400 IMO - 25k/50dr/25sw
    300 kick w/fins
    200 pull
    100 build

    Main (2350):
    1x150 @ 2:00 swim smooth
    1x100 @ 2:30 kick fast
    1x100 @ 1:30 swim smooth
    2x150
    1 - build each 50 @ 2:00
    2 - fast @ 2:30
    1x100 @ 2:30 kick smooth
    1x100 @ 1:30 swim fast
    3x150
    1 - smooth @ 2:15
    2 - build/fast/smooth @ 2:00
    3 - kick fast @ 3:00
    1x100 @ 1:30 swim smooth
    1x100 @ 1:50 kick fast
    2x150
    1 - swim smooth @ 1:50
    2 - 100 build/50 fast @ 2:30
    1x100 @ 1:50 kick fast
    1x100 @ 1:30 swim smooth
    1x150 @ 3:30 kick smooth
    1x100 @ 1:30 swim fast
    1x100 @ 2:30 kick easy

    W/D (150):
    150 easy mix

    TOTAL: 4000 yds

    Categories
    Swim Workouts
  3. Back from Vacation - Easy Aerobic Day

    by , November 4th, 2019 at 11:41 AM (Middle Aged Distance)
    So I went on vacation last week with the full intention of swimming while I was there (I was with a friend but she mostly worked during the day so I figured I'd have time to myself). Turns out the time change really messed with me and those mornings were spent sleeping instead of swimming but, the trip was fun! I walked anywhere from 7-10 miles a day exploring so it wasn't a total workout loss.

    Got back in today and felt a little sore at first but not as bad as I thought. Here was a short one to get the feel of the water back:

    W/U (800):

    4x200 sw/pull/k w/fins/ IM drill w/ fins

    Main (1000):

    10x100 swim smooth @ 1:20 (or get about 10 sec rest)

    Recovery (300):

    6x50 @ 1:00
    odd - bk swim
    even - fr drill

    Fast (200):

    4x50 @ 1:30
    1 - 70%, 2 - 80%, 3 - 90%, 4 - ALL OUT

    200 easy

    Total: 2500
    Categories
    Swim Workouts
  4. 10|29|19 LCM

    by , October 29th, 2019 at 06:56 PM (Blog)


    10|19 LCM

    WARMUP
    200 as 100fr 50bk 50br

    DRILL

    400 as 50 one arm fr, left arm, bilaterally breathe/50 same thing but right side/3 x 100 shrt fins on 2:30 as 50 head-up fly kick fr/50 ez

    KICK
    100 flutter kick as 50fast /50ez did 0:51 at 90% effort



    10/27
    Rogue airbike 7 x 1:00 work/1:00 ez
    UB weights and isometrics/ RC scap

    10/28
    calisthenics, plyo (one-leg broad jump test 6’4”rt/6’2” lt)
    6 min on woodway treadmill barefoot 6.5mph, stretches



    The 0:51 kick was easy. Didn’t use board so it’s safe to assume boards are slower to kick with for me

    Updated October 30th, 2019 at 12:53 PM by __steve__

    Categories
    Swim Workouts
  5. Distance Ladder Challenge

    by , October 23rd, 2019 at 12:27 PM (Middle Aged Distance)
    I wrote this set last week and put it in my back pocket for a day when it felt right. Tomorrow and Friday I have scheduling conflicts with my usual workout time and may not be able to get in, so I thought today was a good day for a high volume yardage challenge when I'd be forced to rest a day or two afterward.

    For the long swims, you should be getting lots of rest - over a minute or right at a minute until the 600, and then 15-30 sec on the 400/200. For the 100's, start out at an interval that feels comfortable to stay long and smooth. For the 5x100, you should plan to get about 5 sec rest and the 3x100, just make.

    Good luck!

    Main (5500):

    1x1000 @ 15:00 w/ snorkel, pads, buoy - 50 sw, 50 dr

    9x100 @ 1:25 swim no equipment

    1x800 @ 12:00 w/ pads + buoy

    7x100 @ 1:20 swim no equip

    1x600 @ 9:00 w/ pads

    5x100 @ 1:15 swim no equip

    1x400 @ 6:00 pads + fins

    3x100 @ 1:10 *option to add fins

    1x200 @ 3:00 w/ fins swim

    1x100 FAST all out *option: fins or no fins

    W/D - 200 easy kick or more if needed

    Total: 5700

    *Original post on www.thelaneline.com
    Categories
    Swim Workouts
  6. Haven't Posted in Awhile!

    by , October 22nd, 2019 at 01:14 PM (Middle Aged Distance)
    When I signed on this morning and realized I have posted since August - Yikes! I've been working on a swimming blog/website of my own, so pm message me if you want to check it out :-).

    I have been training hard just haven't been keeping up with online posts, so I'll get back into it today with the Breath Control/Technique workout I did. Enjoy!

    W/U (900):

    300 swim - 100fr/bk/br

    12x50 @ :50 w/ fins
    o - free w/ 3 dolphin kicks off each wall + 3 strokes before a breath off each wall
    e - IMO drill

    Main (1800):

    3X [
    1x300 @ 4:30/4:15/4:00 by round
    1x75 @ 1:15 - 3 breaths, 2 br, 1 br by 25
    1x25 @ :45 kick on back
    1x50 @ 1:00 - 2 br/1 br by 25
    1x50 @ 1:00 kick on back
    1x25 @ :45 no breath (or 1 breath)
    1x75 @ 1:15 kick on back]

    *You can bank the rest after the breath control 75/50/25
    *1st round - 300 is pull w/ buoy + pads, 2nd round 300 just pads, last round fins whole round

    Sprint (200):

    8x25 @ :30
    o - FAST IMO
    e - easy choice

    100 easy

    Total: 3000
    Categories
    Swim Workouts
  7. Monday 9/23/19

    PM LCM Solo @ LRRC

    400 swim every 4th 25 head-up scull
    4x150 @ 2:20 k/dr/sw w/ fins + SNKL + BD (kick)

    8x200 D1-2 pull w/ paddles + SNKL
    2 @ 2:50 (2:42, 2:40)
    2 @ 2:45 (2:40, 2:38)
    2 @ 2:40 (2:34, 2:32)
    2 @ 2:35 (2:33, 2:28+)

    100 EZ

    Total: 2700

    Updated September 24th, 2019 at 04:06 PM by Calvin S

    Categories
    Swim Workouts
  8. Saturday 9/21/19

    AM LCM Solo @ LRRC

    2x
    400 swim (100 FR/100 BK)
    4x150 @ 2:10 k/dr/sw w/ fins + BD (kick)

    4x100 @ 1:20 (1:15-, 1:15+, 1:15+, 1:15-)
    1:20 REST
    3x100 @ 1:20 (1:14+, 1:15-, 1:14)
    1:20 REST
    2x100 @ 1:20 (1:13+, 1:14-)
    1:20 REST
    100 @ 1:20 (1:09++)

    100 EZ

    Total: 3100
    Categories
    Swim Workouts
  9. Tuesday 9/17/19

    PM LCM Solo @ LRRC

    6x300
    2 @ 4:35
    2 @ 4:25
    2 @ 4:15

    2x200 @ 3:00 kick w/ fins
    #1 - FR on back + 12.5 UW off all walls
    #2 - FL w/ BD

    100 EZ

    Total: 2300
    Categories
    Swim Workouts
  10. Saturday 9/14/19

    PM LCM w/ Trip, Srdan Markovic, and Michael Huckabee @ LRRC

    300 swim
    300 pull w/ paddles + SNKL
    200 swim
    200 kick 50 FR/50 BR w/ BD
    100 swim
    100 I.M. drill

    30x50 @ :50 @ 1500 PACE

    300 EZ FR kick w/ fins + BD

    Total: 3000

    SHOUT OUT: Trip, who was doing work on those 50s, despite being so sick he couldn’t talk. Which was nice. It means he couldn’t do any sh*t talking. Feel better, Trip! Also Michael, who did an eight mile run this morning and was still throwing down some impressive times this afternoon!

    Updated September 15th, 2019 at 01:53 AM by Calvin S

    Categories
    Swim Workouts
  11. Friday 9/13/19

    PM LCM w/ Trip @ LRRC

    6x100 @ 1:45
    odd: FR swim
    even: FL k/sw/dr/bld

    8x50 @ :50 FL kick w/ fins + BD
    6x50 @ :45 FR swim (swim BIG w/ BIG strokes) w/ paddles + fins

    4x150 @ 2:15 PINK (1:58, 1:58, 1:56+, 1:59-)

    100 EZ

    Total: 2000
    Categories
    Swim Workouts
  12. Tuesday 9/10/19

    PM LCM Solo @ LRRC

    2x
    400 swim every 4th 25 scull w/ SNKL
    4x75 @ 1:20 k/dr/UW w/ fins
    2x150 @ 2:10 D1-2 pull w/ paddles + SNKL

    Total: 2000
    Categories
    Swim Workouts
  13. Monday 9/9/2019

    PM LCM Solo @ LRRC

    2x400 @ :20 rest swim w/ fins + paddles + SNKL
    8x50 @ 1:00 "Progressive Freestyle" w/ SNKL

    4x100 @ 1:20 (1:16-, 1:16, 1:16, 1:16)
    1:20 REST
    3x100 @ 1:20 (1:16, 1:16+, 1:16)
    1:20 REST
    2x100 @ 1:20 (1:15, 1:15+)
    1:20 REST
    100 @ 1:20 (1:14)

    300 EZ FR kick w/ fins + BD

    Total: 2500
    Categories
    Swim Workouts
  14. Friday 9/6/19

    PM LCM Solo @ LRRC “Friday Fly Day”

    3x
    100 @ 1:40 FR
    2x50 @ 1:10 FL drill (25 R arm/25 L arm)

    1:00 REST

    3x
    100 @ 2:10 FR kick w/ BD
    2x50 @ :55 FL swim (:36, :36+, :35+ :37, :37+, :36)

    6x50 @ 1:00 FL kick H.A.S. w/ fins + SNKL

    Total: 1500
    Categories
    Swim Workouts
  15. Thursday 9/5/19

    PM LCM w/ Trip @ LRRC

    400 swim
    400 (75 pull/25 scull) w/ buoy
    200 I.M. kick w/ BD

    2x
    50 @ 1:00 B&A drill
    4x25 @ :30 V.S.

    200 EZ

    5x300 @ 4:30
    #1 - PINK (3:58)
    #2 - RED- (3:56)
    #3 - RED+ (3:58+)
    #4 - WHITE pull
    #5 - BLUE (3:51)

    6x50 @ 1:10 BR drill (2 kick/1 pull) w/ 2x pullouts

    Total: 3300
    Categories
    Swim Workouts
  16. Tuesday 9/3/19

    PM LCM w/ Trip @ LRRC "Deja vu"

    2x
    400 @ 7:00 100 FR/100 BK
    6x50 @ 1:10 BR kick w/ BD

    4x150 @ 2:10 PINK (2:03, 2:04, 2:04, 2:03)
    2:20 REST
    4x150 @ 2:10 PINK (2:02, 2:03+, 2:04+, 2:02)
    2:20 REST
    4x150 @ 2:10 PINK (1:59, 2:02+, 2:03, 1:58)

    100 FLOAT

    Total: 3300
    Categories
    Swim Workouts
  17. Friday 8/30/19

    AM LCM Solo @ LRRC "Recovery"

    400 swim (100 FR/100 BK)
    8x50 @ 1:00 "Progressive Freestyle"

    6x200 @ 3:00 kick w/ fins
    3 - on back in S-line
    3 - w/ BD

    100 EZ

    Total: 2100
    Categories
    Swim Workouts
  18. Thursday 8/29/19

    PM LCM w/ Trip @ LRRC "Doin' work!"

    2x
    400 swim every 4th 25 scull
    4x75 @ 1:20 k/dr/UW w/ fins
    2x150 @ 2:10 breathe 2-4-6 by 50 pull w/ paddles

    12x150 @ 2:15 D1-4, 5-8, 9-12
    (2:04, 2:01, 1:59, 1:57)
    (2:04+, 2:00, 1:57+, 1:55)
    (2:05, 2:00+, 1:56+, 1:51)

    6x100 @ 1:45 SMOOTH FR kick w/ fins + BD

    Total: 4400
    Categories
    Swim Workouts
  19. Wednesday 8/28/19

    PM LCM w/ Trip @ LRRC "I.M."

    1000 SKIPS

    5x300 @ 4:30
    odd: A1-3 pull w/ paddles + SNKL (4:03, 4:12, 4:23)
    even: RED 100 BK/100 BR/100 FR (4:19+, 4:13+)

    5x100 @ 1:45 FL kick w/ fins + BD

    Total: 3000
    Categories
    Swim Workouts
  20. Monday 8/26/19

    PM LCM Solo @ LRRC “Shorty”

    6x300
    2 @ 4:35
    2 @ 4:25
    2 @ 4:15

    200 EZ kick 50 FL/50 FR w/ fins + BD

    Total: 2000
    Categories
    Swim Workouts
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